CrossFit Warrenton – CrossFit
Warm-up (No Measure)
8’ AMRAP
3 Box Step Ups (each side)
2 Front Squats (from
rack)
5e Scopions
5 KB Swings (light weight)
May 27, 2021 “Lord Zedd” (AMRAP – Rounds and Reps)
RX
18’ AMRAP
Sprint to Stop Sign
12 KB Swings (35/25)
10 Pike Pushups
4 Burpees Box Step Ups
R+
Sprint to Stop Sign
15 KB Swings (53/35)
10 Handstand Push-Ups (or Seated Shoulder to Overhead w/DB as a MOD)
5 Burpee Box Get Overs (30/24)
TARGET SCORE
* Target number of Rounds (total): 12+
* Minimum number Rounds before scaling: 10
3 Front Squat + 3 Back Squats (x5 sets) (5 Rounds for weight)
Every 1:30 for 5 sets
Move up in weight each set and try and build to a heavy set.
Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats
Record each set as 1 of your scores for load